Monday, 12/16/19
Strength
3×6 Front Squat
WOD
For Time:
10-1 Clusters (135#/95#)
*3 Bar Muscle Ups After Each Round
December 2019
Thursday, 12/12/19
WOD
3 Minute EMOM:
5 Deadlifts
Rest 1 Minute
3 Minute EMOM:
4 Deadlifts
Rest 1 Minute
3 Minute EMOM:
3 Deadlifts
Rest 1 Minute
3 Minute EMOM:
2 Deadlifts
Rest 1 Minute
3 Minute EMOM:
1 Deadlift
Wednesday, 12/11/19
WOD
5 Rounds:
100’ Walking Lunge (50#/35#)
20 Burpees to Bar
Core Stability
3xMax Effort L Sit Hold
Tuesday, 12/10/19
WOD
For Time:
50/40 Calorie Bike
25 Power Snatch (95#/65#)
50 Pull Ups
25 Power Snatch (95#/65#)
50/40 Calorie Bike
Monday, 12/9/19
Strength
3×8 Front Squat
WOD
10 Minute AMRAP:
10 Wall Balls (30#/20#)
2 Toes to Bar
*Add 2 Toes to Bar Every Round
Friday, 12/6/19
Strength
6 Minute EMOM:
1 Power Clean+1 Hang Squat Clean+1 Jerk
WOD
“The Chief”
5 Rounds:
3 Minute AMRAP:
3 Power Cleans (135#/95)
6 Push Ups
9 Air Squats
*Rest 1 Minute
Thursday, 12/5/19
Partner WOD
18 Minute AMRAP:
2k Bike
200’ Box Push
*Partner kettlebell farmers hold while other partner is working (53#/35#)
Wednesday, 12/4/19
WOD
For Time:
30-20-10
Overhead Squats (75#/55#)
Bar Facing Burpees
Gymnastics Strength
3×15 Strict Ring Dips
*Rest 1 minute between sets
Tuesday, 12/3/19
WOD
For Time:
20 Deadlift (315#/215#)
2k Row
20 Deadlift (315#/215#)
Core Strength
2×30 GHD Sit Ups